Satisfying everyone’s taste buds during those weekly Sunday football parties is challenging. Thankfully, Kevin Curry, author of FitMenCook shared a new video on his YouTube channel that’s tasty, healthy, and perfect for the football season.

Curry’s Air Fried Chicken Tenders only take 30 minutes to make, and yes, that includes cook and prep time, which is perfect for those short on time. If you don’t have an air frier, you can totally just bake the chicken, too.

A single serving, which is five tenders contains 447 calories, a whopping 46 grams of protein, 20 grams of fat, and 20 grams of carbs.

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How does this stack up to traditionally fried chicken? An order of four strips from Jack in the Box contains the following: 563 calories, 24 grams of fat, 53 grams of carbs, and 33 grams of protein.

You’ll save more than 100 calories, which can be a significant difference if your goal is to lose weight.

Curry pairs the chicken with a simple salad containing arugula parmesan, and cucumbers. Make both to get in a serving of greens while also providing options for your vegetarian friends.

But if you’re not a salad fan, Curry recommends putting it between bread with some barbecue sauce and pickles.

If you’re unfamiliar with Curry, the author lost 35 pounds after teaching himself to cook. Initially, he documented the process on a blog, but now shares recipes on Instagram and at the Fit Men Cook website.

Melissa MatthewsHealth WriterMelissa Matthews is the health writer at MensHealth.com and has written for Newsweek, Men’s Fitness, Inc.